Athletes know that drinking water 💦is important. Especially in the summer heat. Hydration is important for your body to function at its best. If your body does not have enough fluids, your body will not have proper circulation, resulting in less efficient performance.
When the weather grows cooler, it is natural for you to not feel as though you need the same amount of water as when the temperatures were scorching.🔥 With less perspiration and a decrease in your thirst, it can be easy to forget to grab your water jug.
But just because the temperature drops does not mean your hydration habits should drop too! Staying hydrated during the winter⛄ is just as important.
This week, Blayze coach Sarah Woldmoe helps you understand the signs of dehydration in the winter and what you need to do to stay hydrated in the colder months.
Signs you may not be drinking enough water:🥛
- Dry skin
- Chapped lips
- Feeling tired or fait
- A loss in your appetite
- Headaches
- Darker colored urine
- Increase in injuries
Dehydration Danger⚡
In colder weather, we tend to underestimate how much we sweat because the sweat evaporates more quickly in the chilly air. But make no mistake – you're losing fluids, and those need to be replaced pronto!
You know that feeling when your legs 🦵🏼start to feel heavy, and you're not running as fast as you know you can? That could most likely be dehydration setting in.
When you're dehydrated, your performance takes a nosedive. Your muscles cramp up, your energy levels plummet, and suddenly, that effortless sprint becomes a slow-motion jog. No soccer player wants that, right?✖️
How much water do you need daily?🤷🏼♀️
Your hydration levels come from both the fluids and the foods🍉 that you eat. Foods are approximately 20% of your daily fluid intake and the other 80% is the liquid you drink.
Women need around 11 cups💧 of water a day and men need around 16 cups. You should increase your intake by 1-3 cups per hour of physical activity. Children 4-8 years old need around 7 cups of water per day and 9–13-year old’s need around 9-10 cups per day.
Teen girls need at least 10 cups of water per day and teen boys need at least 14 cups.
So, if you are a 14-year-old girl who has a 2-hour training session. You need to take in around 12 cups of water that day.🥤
Use electrolyte drinks or sports drinks when you have a significant amount of fluid loss. Like after running a few miles or training rigorously for an hour or more.
Hydration is also key to helping your body maintain warmth in the colder 🥶months. Your body restricts blood flow to your arms and legs when it is cold. This tricks your mind into thinking your body has enough water, when in fact it does not.
The best way to stay hydrated in the winter is to approach water intake the same way you would during the summer months.😎
Do you have a question that you want answered? Reply to this email with your question and you might see it answered in our next newsletter!
Article of the Week: How to Stay Ready During the Off-Season
Off-season breaks look different for every athlete. Some athletes might vacation with their families. Others might spend time enjoying other activities at home. Regardless of what you plan to do during your break, here are a few tips to help you stay ready during your off-season.
